Greg's Peak Performance

[Gregory L. Johnson]

Sunday 7/25/10

"Wharf to Wharf"

This is the first time I have run in the annual run from the wharf in Santa Cruz to the wharf in Capitola.

6 miles

1:16:54

A fun time running with friends. I am looking forward to running in it again next year. Did I mention I hate running?

[Gregory L. Johnson]

Wednesday 7/28/10

197.5 lbs. in the a.m.
On 7 hours sleep

Snatch - up to max for day; at least 10-12 reps
65-70-75-80-85-90-95-100-105-110-105-100
Snatch pull - 3 x 3
150-155-160
Front squat - 5 x 3
140-145-150-155-160

while listening to Linkin Park's Hybrid Theory on the iPod.

Finished at 9:15p.m.

[Gregory L. Johnson]

Thursday 7/29/10


3 sets; no rest:
45 lbs. Sandbag bent row x 10
45 lbs. Sandbag halfmoon x 5/side

4:10

Finished at 8:45 p.m.

[Gregory L. Johnson]

Saturday 7/31/10

"Liberty Hill"

carrying a 25 lbs. kettlebell

16:45

Finished at 10:40 a.m.

[Gregory L. Johnson]

Monday 8/02/10

188 lbs in the a.m.
On 7.5 hours sleep

Snatch balance - 5 x 3
75-85-90-95-100
Push press - 5x5
80-85-90-95-100
RDL - 3x5
165-170-175

Sit-ups 20-15-10

While listening to a Black Eyed Peas mix on my iPod.

Finished at 9:30

[Gregory L. Johnson]

Wednesday 8/04/10

199 lbs. in the a.m.
On 6 hours sleep

Clean & jerk - up to max for day; at least 8-10 reps
75-85-95-105-115-120-125-130-135
Clean pull - 3 x 3
165-170-175
Back squat - 5 x 5
155-160-165-170-175

3 sets; no rest:
15 hang muscle snatch, 45#
15 hanging knee raises

8:39

with R.E.M.'s Monster on the iPod

Finished at 9:30 p.m.

[Gregory L. Johnson]

Friday 8/6/10

201 lbs. in the a.m.
On 7 hours sleep

Indoor rock climbing at Boulderdash

Traversing:

8 minutes 90 hand movements
4 minutes 30 hand movements

12 minutes 120 hand movements

I haven't done any indoor climbing for a couple of years now. It was good to get back in the gym.

Finished at 12:30 p.m.

[Gregory L. Johnson]

Saturday 8/7/10

Hiking Malibu Creek (Mullholland to Bulldog Road)

11.4 miles
1300 feet of elevation gain/loss

3:15:00

Finished at 12:15

[Gregory L. Johnson]

Tuesday 8/9/10

198.5 lbs. in the a.m.
On 7 hours sleep

Snatch - up to max for day; at least 10-12 reps
55-65-75-85-85-90-95-100-105-110-115
Snatch pull - 3 x 3
160-165-170
Front squat - 5 x 3
145-150-155-160-145

while listening to various Black Eyed Peas on the iPod.

Finished at 9:30p.m.

[Gregory L. Johnson]

Wednesday 8/10/10

3 sets; no rest:
15 sandbag snatches from knee 45#
5 pull-ups

10:40

Finished at 8:45. Screwed up my shoulder with the snatches. The bag was too heavy.

[Gregory L. Johnson]

Thursday 8/11/10

199 lbs. in the a.m.
On 7.5 hours sleep.

Mountain Biking

(Mullholland Drive from Canoga Ave. to the Nike site)

13.5 miles
1500 feet elevation gain/loss

1:46:00

Finished at 8 p.m.

[Gregory L. Johnson]

Saturday 8/14/10

My. Baldy 10,064 ft.
(from Manker Flat via Baldy Bowl)

9 miles, 4,000 ft. elevation gain/loss

4:50:00 PR

Beat my best time of 5:15 by not taking any breaks and maintaining a fast downhill pace. Three hours to the summit was not exceptional. This may partly be due to mountain biking two days previously. My thighs felt taxed immediately. It also may be due to the extra fat I have to haul to the summit.

[Gregory L. Johnson]

Friday 8/20 to Sunday 8/22

Mt. Sill 14,153 ft (http://www.summitpost.org/mountain/rock/150410/mount-sill.html)

8/20 Backpack in to Sam Mack Meadow
8/21 Climbed Mt. Sill via the North Couloir (http://www.summitpost.org/route/159920/north-couloir.html)(class 4)
8/22 Backpack out to trailhead

[Gregory L. Johnson]

Saturday 8/28/2010

Unicorn Peak 10823 ft (http://www.summitpost.org/mountain/rock/151228/unicorn-peak.html)

via Elizabeth Lake and the East slope
5 miles 2200 elevation gain/loss
Class 4 w/rope

[Gregory L. Johnson]

Tuesday 8/31/10

196 lbs. in the a.m.
On 7.5 hours sleep.

Mountain Biking

(Mullholland Drive from Canoga Ave. to the Nike site)

13.5 miles
1500 feet elevation gain/loss

1:38:00

Finished at 8 p.m.

[Gregory L. Johnson]

Thursday 9/2/10

197 lbs. in the a.m.
On 7.5 hours sleep

Row 5K

25:27

Finished at 8:30. I wanted to lift tonight but shoulder still doesn't feel 100% so I rowed instead.

[Gregory L. Johnson]

Saturday 9/4/10


Swim Breaststroke 800 meters

23:17

Finished at 9 p.m.

[Gregory L. Johnson]

Tuesday 9/14/10

Run 1 mile

12 minutes

[Gregory L. Johnson]

Wednesday 9/22/10

196 lbs. in the a.m.
On 7.5 hours sleep.

Mountain Biking

(Mullholland Drive from Canoga Ave. to Eagle Rock)

13.74 miles
1800 feet elevation gain/loss

2:06:00

Finished at 8:15 p.m.

[Gregory L. Johnson]

Wednesday 10/6/10

194 lbs. in the a.m.
On 7 hours sleep
On the Paleo diet

Snatch - up to max for day; at least 10-12 reps
55-60-65-70-75-80-85-90
Snatch pull - 3 x 3
105-125-135
Front squat - 5 x 3
105-110-115-120-125


Finished at 8:30p.m. It felt good lifting after a 2 month lay-off due to a shoulder injury, some climbing and sheer inertia. I've regressed a bit but hopefully it will come back much quicker when I get back to lifting regularly.

[Gregory L. Johnson]

Sunday 10/10/10

195 lbs. in the a.m.
On 9 hours sleep

OHS - 5 x 3
55-60-65-70-75
Snatch push press - 5x5
55-60-65-70-75
RDL - 3x5
105-125-145

Finished at 9:30 p.m.

[Gregory L. Johnson]

Thursday 10/14/10

193 lbs. in the a.m.
On 7 hours sleep

Clean & jerk - up to max for day; at least 8-10 reps
55-65-75-85-90-95-100-105
Clean pull - 3 x 3
105-125-145
Back squat - 5 x 5
105-110-115-120-125

Finished at 9:30

[Gregory L. Johnson]

Tuesday 10/19/10

194 lbs. in the a.m.
On 6 hours sleep.

Row 500m x 4 (rest as needed between intervals)

2:02 / 189 watts
1:56 / 221 watts
2:02 / 193 watts
1:58 / 210 watts

Finished at 9 p.m.

[Gregory L. Johnson]

Wednesday 10/20/10

Snatch - up to max for day; at least 10-12 reps
55-60-65-70-75-80-85-90-95-100
Snatch pull - 3 x 3
125-135-145
Front squat - 5 x 3
105-115-120-125-130

[Gregory L. Johnson]

Thursday 10/28/10

Row 5K

23:50.3 / 120 avg watts

[Gregory L. Johnson]

Monday 11/01/10

Snatch Balance - 5 x 3
65-70-75-80-85
Snatch push press - 5x5
65-70-75-80-85
RDL - 3x5
125-135-145

[Gregory L. Johnson]

Wednesday 11/03/10

Clean & jerk - up to max for day; at least 8-10 reps
65-70-75-80-85-90-95-100-105
Clean pull - 3 x 3
125-135-145
Back squat - 5 x 5
110-115-120-125-130

[Gregory L. Johnson]

Saturday 11/06/10

Mountain Biking

(Mullholland Drive from Canoga Ave. to the Nike site)

13.5 miles
1500 feet elevation gain/loss

1:45:00

[Gregory L. Johnson]

Saturday 11/13/2010

Mountain Biking

"Short Bulldog" Malibu Creek State Park

I was intending to do Bulldog road up to the ridge overlooking Malibu. Instead, the road kicked my butt I was feeling nauseas at the "short" cutoff to loop back to my car. I didn't even bother to log my time I was so miserable. I forgot how steep this road is.

[Gregory L. Johnson]

Monday 11/15/2010

Snatch - up to max for day; at least 10-12 reps
65-70-75-80-85-90-95
Snatch pull - 3 x 3
135-145-155
Front squat - 5 x 3
115x2,120-125

[Gregory L. Johnson]

Wednesday 11/17/2010

Mountain Biking

(Mullholland Drive from Canoga Ave. to the Nike site)

13.5 miles
1500 feet elevation gain/loss

1:36:00 PR

Finished at 8:30 p.m. This was a great night ride. We saw one coyote.

[Gregory L. Johnson]

Saturday 12/11/2010

Mountain Biking

(Mullholland Drive from Canoga Ave. to Eagle Rock and the Nike site)

20.9 miles
2800 feet elevation gain/loss

3:34:00 My longest ride of the year.

Finished at 11:00 a.m. It felt great to accomplish this ride after a three week layoff and not having ridden more than two hours since starting to ride back in January.

[Gregory L. Johnson]

Friday 12/31/2010

Indoor Bike

1.0 mile @ 10 watts 3:23
0.5 mile @ 10 watts 2:13
0.5 mile @ 10 watts 2:15
0.5 mile @ 10 watts 2:02

I hate these gym bikes. I can't just set the miles and go. Finished at 3:45 p.m.

[Gregory L. Johnson]

Wednesday 1/12/2011

Row 2K

9:14 / 131 avg watts

Finished at 8:30 p.m.

[Gregory L. Johnson]

Saturday 1/15/2011

Mountain Biking

Mulholland Drive from Canoga to the first fork.

1 hour

(Distance and elevation unknown)

Finished at 11:30. This could have been a 45 minute ride but I was stopping and taking photos.

[Gregory L. Johnson]

Monday 1/17/2011

Snatch

55-60-65-70-75-80-75-70-65-60-55

Finished at 7 p.m.

[Gregory L. Johnson]

Wednesday 1/19/11

186 lbs. in the a.m.

Squats 5x5

105-125-130-135-145

Finished at 8:45 p.m.

[Gregory L. Johnson]

Thursday 1/20/10

187 lbs. in the a.m.

Press 5x5

60-70-75-80-85

Finished at 8:30 p.m.

[Gregory L. Johnson]

Saturday 1/22/2011

Mountain Biking

(Mullholland Drive from Canoga Ave. to the Nike site)

13.5 miles
1500 feet elevation gain/loss

1:55:00

Finished at 12:30 p.m. Time was off since I stopped to take photos. Easily could have done thin in 1:45.

[Gregory L. Johnson]

Monday 1/24/11

187 lbs. in the a.m.
On 5.5 hours sleep

Clean & Jerk

55-65-75-80-85-90-95-100-105-110

Finished at 6:30 p.m.

[Gregory L. Johnson]

Wednesday 1/26/2010

187 lbs. in a.m.

Deadlift 5x5

105-125-145-165-185

Finished at 8:45 p.m.

[Gregory L. Johnson]

Monday 1/31/2010

Snatch

55-65-70-75-80-85-90-95-100

Finished at 9:45 p.m.

[Gregory L. Johnson]

Tuesday 2/1/2011

Overhead Squats - 5 x 3
55-60-65-70-75
Snatch push press - 5x5
55-60-65-70-75
RDL - 3x5
105-125-145

Finished at 6:30

[Gregory L. Johnson]

Thursday 2/3/2011

Jerks 10 x 1
75-85-95-105-110-115-120-115-110
Clean Pulls 3x3
105-125-145
Back Squat 5x5
105-110-115-120-125

Finished at 7:15 p.m.

[Gregory L. Johnson]

Saturday 2/5/2011

185 lbs. in the a.m.


Mountain Biking

(Mulhullond Drive to the Reseda/Eagle Rock fork)

6.28 Miles 434

1:07:00

This was a skills ride. I rode some single track that runs parallel to Mullholland Drive. Finished at 11:30 a.m.

[Gregory L. Johnson]

Sunday 2/6/2011

185 lbs. in the a.m.

Run 1.45 miles
20 min

AFinished a 3:30 p.m.

20 Pull-ups

[Gregory L. Johnson]

Wednesday 2/9/11

It's taken me two days to recover from Sunday's easy workout. Lots of DOMS from both running and pull-ups. Not surprising since I have not done much of either in a while.

185 lbs. in the a.m.
On 7 hours sleep

Snatch - up to max for day; at least 10-12 reps
65-70-75-80-85-90-95-75-70-65
Snatch pull - 3 x 3
105-115-125
Front squat - 5 x 3
105-110-115-120-125

Finished at 10 p.m.

[Gregory L. Johnson]

Saturday 2/12/2011

Mountain Biking

(Mullholland Drive from Canoga Ave. to Eagle Rock and the Nike site and back)

21 miles
2500 feet elevation gain/loss

3:54:00

Finished at 11:40. Ride took a little longer than it should have. We had my riding partner's son with us. He doesn't ride much and he did really good considering it only took us an additional 20 minutes compared to the last time I did this ride.

[Gregory L. Johnson]

Monday 2/14/2011


Snatch Balance 5x3
55-60-65-70-75
Push Press 5x5
55-60-65-70-75
RDL 3x5
110-120-130

Finished at 9:15 p.m.

[Gregory L. Johnson]

Tuesday 2/15/2011


For 5 minutes:
25 lbs. KB swing x 30 sec
Jump rope x 30 sec

[Gregory L. Johnson]

Wednesday 2/16/2011

Clean & Jerk 10 x 1
75-80-85-90-95-100-105-110
Clean Pulls 3x3
130-140-150
Back Squat 5x5
110-115-120-125-130

Finished at 9:30 p.m.

[Gregory L. Johnson]

Friday 2/16/2011

185 lbs. in the a.m.
On 7.5 hours sleep

Snatch - up to max for day; at least 10-12 reps
65-70-75-80-85-90-95-100
Snatch pull - 3 x 3
125-135-145
Front squat - 5 x 3
110-115-120-125-130

Finished at 8:30 p.m.

[Gregory L. Johnson]

Tuesday 2/22/2011

186 lbs. in the a.m.
On 6 hours sleep

OHS 5x3
65-70-75-80-85
Push Press 5x5
65-70-75-80-85
RDL
115-135-155

Planks - front x 1 min x 3 sets

Finished at 8:15 p.m.

[Gregory L. Johnson]

Wednesday 2/23/2011

3 sets; no rest:
max consecutive push-ups
max consecutive pull-ups

15-5-2
5-3-1

Finished at 8 p.m.

[Gregory L. Johnson]

Thursday 2/24/2011

Clean & Jerk 10 x 1
65-75-85-90-95-100-105-110-115-120
Clean Pulls 3x3
140-150-160
Back Squat 5x5
125-130-135-140-145

Finished at 6:45 p.m.

[Gregory L. Johnson]

Sunday

Crossfit Total

Strict Press - 100 lbs.
Lower Back Squat - 200 lbs.
Deadlift - 225 lbs.

525

Finished at 2:15 p.m.

[Gregory L. Johnson]

Sunday 3/27/2011

I can't believe it's been exactly a month since my last workout. Well first I strained my lower back with that Crossfit Total. Then I was sick for a couple of weeks. Lastly I went on vacation for a week. Is it any wonder I almost puked tonight...

35 minutes of light circuit training


Rowing, jumping rope, high steps, presses, squats, kettlebells, ball slams were some of the exercises

[Gregory L. Johnson]

Monday 3/28/2011

183 lbs. in the a.m.

Just 4 more weeks until the Big Sur 10.6 miler (I guess I better start getting ready)

4 rounds 1/4 mile sprints

2:43
2:43
2:53
3:07

Finished at 6:15 p.m.

[Gregory L. Johnson]

Thursday 3/31/2011

185 lbs. in the a.m.

Snatch - up to max for day; at least 10-12 reps
55-60-65-70-75-80-85-90-95-100
Snatch pull - 3 x 3
125-135-140
Front squat - 5 x 3
105-110-115-120-125

Finished at 9:45 p.m.

[Gregory L. Johnson]

Sunday 4/03/10

Hike Malibu Creek State Park (Mulholland to Crags Road)

7.63 miles

2:11:00

Finished at 11 a.m.

[Gregory L. Johnson]

Wednesday 4/6/11

184 lbs. in the a.m.

OHS 5x3
65-75-85-90-95
Snatch Push Press 5x5
65-70-75-80-85
RDL
125-140-155

Finished at 10 p.m.

[Gregory L. Johnson]

Thursday 4/7/11

30 sec rest after each interval:
500 m row
400 m row
300 m row
200 m row
100 m row

5:55

Finished at 9:30 p.m.

[Gregory L. Johnson]

Saturday 4/9/11

8 hours of easy activity

Spent the day out shopping with my wife. We did a lot of walking.

[Gregory L. Johnson]

Sunday 4/10/11

On 8 hours sleep

Clean & Jerk 10 x 1
75-80-85-90-95-100-105-110-115-120
Clean Pulls 3x3
140-150-160
Back Squat 5x5
105-110-115-120-125

Finished at 10:27 p.m.

[Gregory L. Johnson]

Tuesday 4/12/11

184 lbs. in the a.m.
On 6.5 hours sleep

With a 25 lbs Kettlebell:
21 KB Swings
5 Kipping Pull-Ups
15 KB Swings
3 Kipping Pull-Ups
9 KB Swings
1 Kipping Pull-Up

2:53

Still feeling sore from Sunday nights workout so I decided to just do a short met-con. Finished at 9:15 p.m.

[Gregory L. Johnson]

Wednesday 4/13/2011

185 lbs. in the a.m.

Snatch - up to max for day; at least 10-12 reps
55-60-65-70-75-80-85-90-95-100
Snatch pull - 3 x 3
135-145-155
Front squat - 5 x 3
105-110-115-120-125

Finished at 9:45 p.m.

[Gregory L. Johnson]

Thursday 4/14/11

Five Rounds:
50 Jumps with a jump rope
5 Push-ups
5 Sit-ups

6:40

10 Roll-outs

Finished at 10:45 p.m.

[Gregory L. Johnson]

Friday 4/15/11

3 hours easy activity.

[Gregory L. Johnson]

Sunday 4/17/11

183 lbs. in the a.m.

Treadmill 5 miles

1:15:25

Stationary Bike 20 minutes

3.8 miles

Finished at 12:15 p.m.

[Gregory L. Johnson]

Thursday 4/21/11

182 lbs. in the a.m.
On 7.5 hours sleep

Snatch Balance 5x3
75-95-65-85-90
Push Press 5x5
65-70-75-80-85
RDL 3x5
150-160-170

Finished at 9:30 p.m.

[Gregory L. Johnson]

Saturday 4/23/2011

182 lbs. in the a.m.
On 9 hours sleeep

Run/Hike Malibu Creek State Park (Mulholland to Crags Road)

7 miles

1:51:00

Finished at 12 p.m.

[Gregory L. Johnson]

Sunday 4/24/2011

Pull-ups/Chin-ups

30

Throughout the evening

[Gregory L. Johnson]

Tuesday 4/26/2011

183 lbs. in the a.m.


3 sets; no rest:
5 box jumps - 20"
10 Kettlebell 25# halfmoons/side

5:20

Finished at 9:30 p.m.

[Gregory L. Johnson]

Thursday 4/28/2011

183 lbs. in the a.m.

Learning the Turkish Get-Up

05 lbs. 5x /side
10 lbs. 3x /side
15 lbs. 1x /side
20 lbs. 1x /side
25 lbs. 1x /side

Finished at 9:45 p.m.

[Gregory L. Johnson]

Sunday 5/1/2011

On 5.5 hours sleep

Big Sur International Marathon (10.6 mile event)

2:31:38

After getting up at 3:30 a.m for a 6:30 start I finished 9 a.m.

[Gregory L. Johnson]

Monday 5/2/2011

182 lbs. in the a.m.
On 8 hours sleep

Kipping Pull-Ups

5-7-6-5-4-3

Finished at 10 p.m.

[Gregory L. Johnson]

Wednesday 5/4/11

182 lbs. in the a.m.
On 7 hours sleep

Max Snatch 105
Max C&J 125

Finished at 9:30 p.m.

Chasing Performance...at the expense of health (http://theorytopractice.wordpress.com/)

[Gregory L. Johnson]

Friday 5/6/11

182 lbs in the a.m.
On 7 hours sleep

OHS 5x3
85-90-95-100-105
Snatch Push Press 5x5
75-80-85-85-95
RDL
140-150-160

Finished at 10:15 p.m.

[Gregory L. Johnson]

Wednesday 5/11 thru Thursday 5/26

On vacation in Israel.

Lots of walking and a little bit of swimming.

[Gregory L. Johnson]

Saturday 5/28/11

Mountain Biking: Encinal (Santa Monica Mountains)

15.5 miles out and back
1700 feet of elevation gain/loss

3:15:00

Finished at 11:30 a.m.

[Gregory L. Johnson]

Saturday 6/4/11

Malibu Creek State Park circumnavigation hike. (compare to 6/6/09)

http://www.summitpost.org/area/range/403051/malibu-creek-state-park.html

15 miles round trip

5 hours 20 minutes

Finished at 2:15 p.m.

[Gregory L. Johnson]

Tuesday 6/7/11

181 lbs. in the a.m.

Mountain Biking

(Mullholland Drive from Canoga Ave. to the Nike site)

13.5 miles
1500 feet elevation gain/loss

1 hour 40 minutes

Finished at 7:45 p.m.

[Gregory L. Johnson]

Saturday 6/11/11

179 lbs. in the a.m.

My. Baldy 10,064 ft.
(from Manker Flat via Baldy Bowl)

9 miles, 4,000 ft. elevation gain/loss

4 hours 28 minutes PR (compare to 8/14/10)

Finishes at 1:06 p.m.

[Gregory L. Johnson]

Saturday and Sunday 6/18-19/11

Climb Red and White Mountain (http://www.summitpost.org/red-and-white-mountain/153294)

Hiked/Snowshoed in Saturday and set-up camp. On Sunday attempted the peak and hiked out.

Saturday was a long day we started hiking at 7 a.m. and got back to the cars at 8 p.m. I finally got back home around 1:30 a.m. We did not get the peak. The final section leading to 500 feet of class 3 climbing would have required ice-axe and crampons and we only had our snowshoes and poles. On the hike out we had to cross some talus fields and I was boulder hopping with my 30 pound pack like I was a teenager. I credit the olympic lifting, squats, and deadlifts for giving my knees the resiliency that I have not had in recent years.

[Gregory L. Johnson]

Thursday 6/30/11

50 Kettlebell Swings each arm, 25 lbs.

[Gregory L. Johnson]

Sunday 7/3/11

Kettlebell technique: Cleans, Snatches, Turkish Get-Ups.

[Gregory L. Johnson]

Thursday 7/7/11

Swim breast stroke 400 meters

[Gregory L. Johnson]

Saturday 7/9/11

Swim

Breast stroke 400 meters
Free style 400 meters

[Gregory L. Johnson]

Monday 7/11/11

182 lbs. in the a.m.

Snatch - up to max for day; at least 10-12 reps
65-70-75-80-85-90-95
Snatch pull - 3 x 3
105-125-145
Front squat - 5 x 3
105-110-115-120-125

Finished at 9:45 p.m.

[Gregory L. Johnson]

Thursday 7/14/11

183 lbs in the a.m.

Snatch Balance 5x3
75-80-85-90-95
Push Press 5x5
65-70-75-80-85
RDL
125-145-165

Finished at 9:45 p.m.

[Gregory L. Johnson]

Wednesday 7/20/11

183 lbs. in the a.m.

Clean & Jerk 10 x 1
65-70-75-80-80-85-90-95-100-105-110-115
Clean Pulls 3x3
135-145-155
Back Squat 5x5
110-115-120-125-130

Finished at 10:00 p.m.

[Gregory L. Johnson]

Sunday 7/24/11

"Wharf-to-Wharf" (http://www.wharftowharf.com/)

6 miles

1 hour 15 minutes

[Gregory L. Johnson]

Tuesday 7/26/11

21 Pullups/Chinups

[Gregory L. Johnson]

Thursday 7/28/11

182 lbs. in the a.m.

Snatch - up to max for day; at least 10-12 reps
65-70-75-80-85-90-95-100-90-85-80
Snatch pull - 3 x 3
125-135-145
Front squat - 5 x 3
110-115-120-125-130

Finished at 7:30 p.m.

[Gregory L. Johnson]

Saturday 7/30/11

Swim
Breast Stroke
800 meters

Finished at 9 p.m.

[Gregory L. Johnson]

Sunday 7/31/11

Row 4 x 400 meters

1:32
1:30
1:37
1:40

Finished at 9 p.m.

[Gregory L. Johnson]

Monday 8/1/11

Stair Stepper

58 minutes
2000 steps each leg

Finished at 9:30 p.m.

[Gregory L. Johnson]

Wednesday 8/3/11

181 lbs. in the a.m.

OHS 5x3
95-75-80-85-90
Snatch Push Press 5x5
75-80-85-90-95
RDL 3x5
150-155-160

Finished at 9:45 p.m.

[Gregory L. Johnson]

Thursday 8/4/11

Swim
Breast stroke
800 meters

[Gregory L. Johnson]

Friday & Saturday 8/5 & 8/6/11

Ancestral Health Symposium (http://ancestryfoundation.org/)

Awesome just awesome!

[Gregory L. Johnson]

Sunday 8/7/11

Took Mark Sisson's advice (http://www.marksdailyapple.com/the-lost-art-of-play-reclaiming-a-primal-tradition/) and played for a couple hours in the pool with my nieces and nephews. Nothing like kids to teach you how to play.

(Mark also gave a presentation (http://www.slideshare.net/ancestralhealth/ahs-slidesmark-sisson) on play at the Ancestral Health Symposium)

[Gregory L. Johnson]

Friday & Saturday 8/12 & 8/13/11

Climb Iron Mountain (http://www.facebook.com/media/set/?set=a.1786122907915.78228.1684820836&type=1)

Located near Mammoth, we hiked 8 miles out of Devil's Postpile on Friday morning to our campsite at Lake Anona. On Saturday we started hiking at 8 a.m. We climbed a steep couloir that required ice-axe and crampons and then out a chute with a chimney formed by snow at the top to gain the ridge to the summit. After summiting at 1 p.m. we were back at camp at 5:30. The group was slow hiking out so I didn't get back to my car until after 10 p.m. (we should have been out by 8:30). I then drove home arriving at 3:45 a.m.

I was in surprisingly good shape for this climb considering I hadn't done any long hikes since June. I am climbing like I was in my 30s except without the knee pain:)

[Gregory L. Johnson]

Tuesday 8/16/11

Pull-ups/Chin-ups

24

[Gregory L. Johnson]

Wednesday 8/17/11

181 lbs. in the a.m.

Clean & Jerk 8-10 x1
70-75-80-85-95-105-115-120
Clean Pulls 3x3
145-150-155
Back Squat 5x5
115-120-125-130-135

Finished at 9:30 p.m.

[Gregory L. Johnson]

Thursday 8/18/11

Swim Breast Stroke 400 meters

Finished at 9 p.m.

[Gregory L. Johnson]

Sunday 8/21/11

182 lbs. in the a.m.

Snatch - up to max for day; at least 10-12 reps
65-70-75-80-85-90-95-100-105-
Snatch pull - 3 x 3
145-150-155
Front squat - 5 x 3
115-120-125-130-135

Finished at 9:30 p.m.

[Gregory L. Johnson]

Monday 8/22/11

181 lbs. in the a.m.

3 Rounds max reps

Chin-ups
6-4-2
Push-ups
12-8-4
Sit-ups
15-8-5

[Derek Simonds]

Friday & Saturday 8/12 & 8/13/11

Climb Iron Mountain (http://www.facebook.com/media/set/?set=a.1786122907915.78228.1684820836&type=1)
I was in surprisingly good shape for this climb considering I hadn't done any long hikes since June. I am climbing like I was in my 30s except without the knee pain:)

That is awesome. Sounds like a lot of fun even considering how long it was.

[Gregory L. Johnson]

Thanks for the comment Derek. It was a lot of fun. This mountain turned out to be more of an adventure than we anticipated. It was supposed to be an easy climb. It was the list finish of 249 Sierra peaks for our group leader Louise Wholey. It was also her 70th birthday. I hope I am still going strong at 70!

[Gregory L. Johnson]

Wednesday 8/24/11

183 lbs in the a.m.

Snatch Balance 5x3
75-85-90-95-100
Push Press 5x5
70-75-80-85-90
RDL
155-160-165

Finished at 9:45 p.m.

[Gregory L. Johnson]

Thursday 8/25/11

Swim

Warm-up
Breast Stroke 100 meters

Sprints
Free Style 10 x 20 meters

Finished at 7:30 p.m. I am taking advantage of my pool. It's going to be hot through the weekend.

[Gregory L. Johnson]

Monday 8/29/11

Swim

Breaststroke 500 meters

Finished at 9 p.m.

[Gregory L. Johnson]

Tuesday 8/30/11

Clean & Jerk 8-10
70-85-90-95-100-105-115-120-125
Clean Pulls 3x3
150-155-160
Back Squat 5x5
120-125-130-135-140

Finished at 9 p.m.

[Gregory L. Johnson]

Friday 9/2/11

Pull-ups & Chin-ups

40x

[Gregory L. Johnson]

Saturday 9/3/11

182 lbs. in the a.m.

OHS 5x3
75-85-90-95-100
Snatch Push Press 5x5
80-85-90-95-100
RDL 3x5
160-165-170

Front Planks 4x

Finished at 8:30 p.m

[Gregory L. Johnson]

Tuesday 9/6/11

Snatch - up to max for day; at least 10-12 reps
65-70-75-80-85-90-95-100-105-110
Snatch pull - 3 x 3
150-155-160
Front squat - 5 x 3
120-125-130-135-140

Finished at 10 p.m.

[Gregory L. Johnson]

Thursday 9/8/11

Snatch Balance 5x3
75-85-90-95
Push Press 5x5
75-80(x3)-60-65-70
RDL
145-150-155

Finished at 9:15 p.m.

[Gregory L. Johnson]

Saturday 9/10/11

Clean & Jerk 8-10
70-80-85-90-95-100-105-110
Clean Pulls 3x3
120-125-130
Back Squat 5x5
110-115-120-125-130

Finished at 10 p.m.

[Gregory L. Johnson]

Wednesday 9/15/11 to Thursday 9/22/11

Vacation in Paris. Lots of walking.

[Gregory L. Johnson]

Friday 9/23/11

Pull-ups/Chin-ups

50x

[Gregory L. Johnson]

Saturday 9/24/11

Push-ups

100x

[Gregory L. Johnson]

Tuesday 9/27/11

Woke up to a flooded house. The filter in refrigerator cracked and leaked water all night. I woke up this morning to half my house being flooded.

[Gregory L. Johnson]

Sunday 10/9/11

Well having spent the last couple of weeks dealing with the house and living out of hotels and continuing to live out of a hotel I finally took advantage of the Marriot facilities.

30 minutes continuous work on various weight machines and with dumbells

[Gregory L. Johnson]

Monday 10/10/11

In my Residence Inn room.

Planks, sit-ups, leg lifts, and crunches

[Gregory L. Johnson]

Tuesday 10/11/11

In the Residence Inn gym

With a 20 lbs. dumbell (max weight available)

100 swings + 10 TGUs

[Gregory L. Johnson]

[QUOTE=Gregory L. Johnson;93746]Tuesday 10/11/11

In the Residence Inn gym

With a 20 lbs. dumbell (max weight available)

100 swings + 10 TGUs